"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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23 October 2014

Today we will be developing an advanced weightlifting principle that will enhance both our Clean and Push-Press. The Athletes regularly attending the Olympic Lifting Class on Tuesday and Sunday have experienced stellar results with this technique, and now it’s time for the entire gym to learn it!

Skill Of The Day (SOD)

Power Clean to Push-Press (With only 1 hip-opening). Take up to 7:00 to practice this technique, gradually increasing weight on the bar. Once a challenging weight has been determined, use the same load for the EMOM.

Every Minute On The Minute (EMOM) For 10:00

Complete Two Times:
Power Clean to Push-Press

Note: Ensure that upon catching the barbell in the power-position, you immediately explode into a Push-Press. If you catch the barbell from the Power Clean, extend the hip, and then re-dip for the Push-Press, it defeats the purpose of this drill. Move as fast and explosively as possible. Ideally, both repetitions are completed in twenty seconds.

Rest as needed then,

As Many Repetitions As Possible in 3:00 of,

Barbell Ground to Overhead

Note: On the AMRAP, men’s prescribed weight is up to 135lb. and women’s weight is up to 95lb. Continue to utilize the “Clean to Push-Press” technique. This is an opportunity to “Pressure Test” your new skill!

Endurance Workout Crew

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On October 20, 2014, during the Endurance Workout at Seacliff State Beach, Aaron set a new Gym Record by completing an incredible 4:08 “Warrior Maker” drill. To give perspective on how fast this is, the former best time in the gym was a tie with Jason Nee and Greg of 5:00. Congratulations to everyone who participated in the EWOD and completed the “Warrior Maker” drill on Tuesday: Chris, Colin, Scott, Aaron, Lee and Maya.